Warmup
400m run
10 Air Squats
10 kb Russian swing
10 kb Squats
10 single arm suitcase deadlift each hand
10 box jumps landing tall
10 Push ups
200m row<\/p>\n\n\n\n
B Back Squats
2×5 75%
2×3 85%
1×1+ 95%<\/p>\n\n\n\n
C 400m Run
30 Dips
30\/20 cal ride
30 Dips<\/p>\n\n\n\n
Then:
2 rds
30\/20 cal ride or 400m run
100 meter kb mixed carry
*1 kb in suitcase, 1 kb on or above shoulder
*20 min timecap<\/p>\n","protected":false},"excerpt":{"rendered":"
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